Tom Roth Tom Roth

Friday, October 14

Workout

6 rounds for total reps of:
1:00 dumbbell thrusters (50/35 lb)
1:00 row for calories
2:00 rest

__________

Upcoming Events

Sleep 101 with Dr. Kim Babson

What: A 1 hour presentation on sleep education including sleep principles and strategies
When: Saturday, October 22 at 10:30 a.m.
Where: CrossFit Santa Cruz
How: Sign up on Pike 13
Cost: No charge to attend, but we ask for a contribution to one of the following:

  • CrossFit Santa Cruz scholarship fund (talk to a coach about how to contribute)

  • Hearts for Paws Rescue (donate online)

Pumpkin Carving Fun

What: Pumpkin-themed event
When: Saturday, October 29th at 10:15 a.m. (workout) and 11:15 a.m. (carving)
Where: CrossFit Santa Cruz
Details: BYOP (pumpkin) and your family for a pumpkin workout at 10:15 a.m. followed by pumpkin carving and hangout at 11:15. Some light snacks and drinks will be provided, but feel free to bring food and drink to share!

Rachel

Workout

6 rounds for total reps of:
1:00 dumbbell thrusters (50/35 lb)
1:00 row for calories
2:00 rest

__________

Upcoming Events

Sleep 101 with Dr. Kim Babson

What: A 1 hour presentation on sleep education including sleep principles and strategies
When: Saturday, October 22 at 10:30 a.m.
Where: CrossFit Santa Cruz
How: Sign up on Pike 13
Cost: No charge to attend, but we ask for a contribution to one of the following:

  • CrossFit Santa Cruz scholarship fund (talk to a coach about how to contribute)

  • Hearts for Paws Rescue (donate online)

Pumpkin Carving Fun

What: Pumpkin-themed event
When: Saturday, October 29th at 10:15 a.m. (workout) and 11:15 a.m. (carving)
Where: CrossFit Santa Cruz
Details: BYOP (pumpkin) and your family for a pumpkin workout at 10:15 a.m. followed by pumpkin carving and hangout at 11:15. Some light snacks and drinks will be provided, but feel free to bring food and drink to share!

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Tom Roth Tom Roth

Thursday, October 13

Workout

7 rounds for total load of:
power clean +
front squat +
hang squat clean +
push jerk +
split jerk

Chris Cobb, Erin and Leah

Workout

7 rounds for total load of:
power clean +
front squat +
hang squat clean +
push jerk +
split jerk

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Tom Roth Tom Roth

Wednesday, October 12

Workout

For time:
600m run
21 kettlebell swings (70/53 lb)
15 toes-to-bar
400m run
21 kettlebell swings (70/53 lb)
15 toes-to-bar
200m run
21 kettlebell swings (70/53 lb)
15 toes-to-bar

__________

Upcoming Events

Sleep 101 with Dr. Kim Babson

What: A 1 hour presentation on sleep education including sleep principles and strategies
When: Saturday, October 22 at 10:30 a.m.
Where: CrossFit Santa Cruz
How: Sign up on Pike13
Cost: No charge to attend, but we ask for a contribution to one of the following:

  • CrossFit Santa Cruz scholarship fund (talk to a coach about how to contribute)

  • Hearts for Paws Rescue (donate online)

Pumpkin Carving Fun

What: Pumpkin-themed event
When: Saturday, October 29th at 10:15 a.m. (workout) and 11:15 a.m. (carving)
Where: CrossFit Santa Cruz
Details: BYOP (pumpkin) and your family for a pumpkin workout at 10:15 a.m. followed by pumpkin carving and hangout at 11:15. Some light snacks and drinks will be provided, but feel free to bring food and drink to share!

Ewa

Workout

For time:
600m run
21 kettlebell swings (70/53 lb)
15 toes-to-bar
400m run
21 kettlebell swings (70/53 lb)
15 toes-to-bar
200m run
21 kettlebell swings (70/53 lb)
15 toes-to-bar

__________

Upcoming Events

Sleep 101 with Dr. Kim Babson

What: A 1 hour presentation on sleep education including sleep principles and strategies
When: Saturday, October 22 at 10:30 a.m.
Where: CrossFit Santa Cruz
How: Sign up on Pike13
Cost: No charge to attend, but we ask for a contribution to one of the following:

  • CrossFit Santa Cruz scholarship fund (talk to a coach about how to contribute)

  • Hearts for Paws Rescue (donate online)

Pumpkin Carving Fun

What: Pumpkin-themed event
When: Saturday, October 29th at 10:15 a.m. (workout) and 11:15 a.m. (carving)
Where: CrossFit Santa Cruz
Details: BYOP (pumpkin) and your family for a pumpkin workout at 10:15 a.m. followed by pumpkin carving and hangout at 11:15. Some light snacks and drinks will be provided, but feel free to bring food and drink to share!

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Recipe of the Week Tom Roth Recipe of the Week Tom Roth

Monday, October 10

Workout

For time:
100 strict pull-ups

Then,

For low score:
Tabata squats

__________

Recipe of the Week

Beware. This brussels sprout slaw is a gateway for those that claim not to like brussels! We think it might quickly become a staple side dish. Pair it with your favorite protein and enjoy!

Don’t do pork? Leave out the bacon and sub an alternate oil such as olive, avocado or coconut for bacon grease. Easy day.

Dean and Nathan

Workout

For time:
100 strict pull-ups

Then,

For low score:
Tabata squats

__________

Recipe of the Week

Beware. This brussels sprout slaw is a gateway for those that claim not to like brussels! We think it might quickly become a staple side dish. Pair it with your favorite protein and enjoy!

Don’t do pork? Leave out the bacon and sub an alternate oil such as olive, avocado or coconut for bacon grease. Easy day.

Read More
Tom Roth Tom Roth

Sunday, October 9

Workout

For load:

Back squat
2-2-2-2-2-2-2-2-2-2

Jeff and Dawn

Workout

For load:

Back squat
2-2-2-2-2-2-2-2-2-2

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Tom Roth Tom Roth

Saturday, October 8

Workout

10-8-6-4-2 reps for time of:
D-ball over-the-shoulder (100/70 lb)
Strict deficit handstand push-ups (35/15 lb plates)

__________

Upcoming Events

Sleep 101 with Dr. Kim Babson

What: A 1 hour presentation on sleep education including sleep principles and strategies
When: Saturday, October 22 at 10:30 a.m.
Where: CrossFit Santa Cruz
How: Sign up on Pike13
Cost: No charge to attend, but we ask for a contribution to one of the following:

  • CrossFit Santa Cruz scholarship fund (talk to a coach about how to contribute)

  • Hearts for Paws Rescue (donate online)

Pumpkin Carving Fun

What: Pumpkin-themed event
When: Saturday, October 29th at 10:15 a.m. (workout) and 11:15 a.m. (carving)
Where: CrossFit Santa Cruz
Details: BYOP (pumpkin) and your family for a pumpkin workout at 10:15 a.m. followed by pumpkin carving and hangout at 11:15. Some light snacks and drinks will be provided, but feel free to bring food and drink to share!

Matt

Workout

10-8-6-4-2 reps for time of:
D-ball over-the-shoulder (100/70 lb)
Strict deficit handstand push-ups (35/15 lb plates)

__________

Upcoming Events

Sleep 101 with Dr. Kim Babson

What: A 1 hour presentation on sleep education including sleep principles and strategies
When: Saturday, October 22 at 10:30 a.m.
Where: CrossFit Santa Cruz
How: Sign up on Pike13
Cost: No charge to attend, but we ask for a contribution to one of the following:

  • CrossFit Santa Cruz scholarship fund (talk to a coach about how to contribute)

  • Hearts for Paws Rescue (donate online)

Pumpkin Carving Fun

What: Pumpkin-themed event
When: Saturday, October 29th at 10:15 a.m. (workout) and 11:15 a.m. (carving)
Where: CrossFit Santa Cruz
Details: BYOP (pumpkin) and your family for a pumpkin workout at 10:15 a.m. followed by pumpkin carving and hangout at 11:15. Some light snacks and drinks will be provided, but feel free to bring food and drink to share!

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Tom Roth Tom Roth

Friday, October 7

Rest day or make-up day

__________

Ever felt like your movement was inefficient or you were compensating in one area for a deficiency somewhere else? Learn more about it. Watch Movement Compensation Panel from CrossFit.com.

Kim and Cody

Rest day or make-up day

__________

Ever felt like your movement was inefficient or you were compensating in one area for a deficiency somewhere else? Learn more about it. Watch Movement Compensation Panel from CrossFit.com.

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Tom Roth Tom Roth

Thursday, October 6

Workout

As many rounds as possible in 17 minutes of:
25 GHD sit-ups
50 double unders
100 ft (25 ft x 4) single dumbbell overhead walking lunge (50/35 lb)

__________

Upcoming Events

Sleep 101 with Dr. Kim Babson

What: A 1 hour presentation on sleep education including sleep principles and strategies
When: Saturday, October 22 at 10:30 a.m.
Where: CrossFit Santa Cruz
Cost: No charge to attend, but we ask for a contribution to one of the following:

  • CrossFit Santa Cruz scholarship fund (talk to a coach about how to contribute)

  • Hearts for Paws Rescue (donate online)

Pumpkin Carving Fun

What: Pumpkin-themed event
When: Saturday, October 29th at 10:15 a.m. (workout) and 11:15 a.m. (carving)
Where: CrossFit Santa Cruz
Details: BYOP (pumpkin) and your family for a pumpkin workout at 10:15 a.m. followed by pumpkin carving and hangout at 11:15. Some light snacks and drinks will be provided, but feel free to bring food and drink to share!

Rich

Workout

As many rounds as possible in 17 minutes of:
25 GHD sit-ups
50 double unders
100 ft (25 ft x 4) single dumbbell overhead walking lunge (50/35 lb)

__________

Upcoming Events

Sleep 101 with Dr. Kim Babson

What: A 1 hour presentation on sleep education including sleep principles and strategies
When: Saturday, October 22 at 10:30 a.m.
Where: CrossFit Santa Cruz
Cost: No charge to attend, but we ask for a contribution to one of the following:

  • CrossFit Santa Cruz scholarship fund (talk to a coach about how to contribute)

  • Hearts for Paws Rescue (donate online)

Pumpkin Carving Fun

What: Pumpkin-themed event
When: Saturday, October 29th at 10:15 a.m. (workout) and 11:15 a.m. (carving)
Where: CrossFit Santa Cruz
Details: BYOP (pumpkin) and your family for a pumpkin workout at 10:15 a.m. followed by pumpkin carving and hangout at 11:15. Some light snacks and drinks will be provided, but feel free to bring food and drink to share!

Read More
Tom Roth Tom Roth

Wednesday, October 5

Workout

3 rounds for time of:
400m run
15 dumbbell floor presses (50/35 lb)
200m dumbbell farmers carry (50/35 lb)

KK, Roger and Bailey

Workout

3 rounds for time of:
400m run
15 dumbbell floor presses (50/35 lb)
200m dumbbell farmers carry (50/35 lb)

Read More